Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage. Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin C is a water-soluble vitamin.

Women and men should consume at least 60 milligrams of vitamin C each day. People who smoke need to consume more vitamin C because smoking interferes with the body's ability to use vitamins. Women who smoke should consume 110 milligrams per day of vitamin C, and men who smoke should consume 125 milligrams per day of vitamin C.

Vitamin C is an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.

Vitamin C is found in many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, cauliflower, lemon, spinach, broccoli, cabbage, pineapples, strawberries, citrus fruits and tomatoes.